one mile timed run

the loneliness of the long distance runner

The tough of the track
With the wind
And the rain thats beating down on your back
Your hearts beating loud
And goes on getting louder
And goes on even more til the
Sound is ringing in your head
With every step you tread
And every breath you take
Determination
Makes you run never stop
Got to win got to run til you drop
Keep the pace hold the race
Your mind is getting clearer
Your over half way there
But the miles they never seem to end
As if youre in a dream
Not getting anywhere
It seems so futile
Run on and on
Run on and on
The lonliness of the long distance runner
Ive got to keep running the course
Ive got to keep running and win at all costs
Ive got to keep going be strong
Must be so determined and push myself on
Run over stiles across fields
Turn to look at whose on your heels
Way ahead of the field
The line is getting nearer but do
You want the glory that goes
You reach the final stretch
Ideals sre just a trace
You feel like throwing the race
Its all so futile

with 185# perform five reps every min on the min of:

OH squats
squat cleans
back squats
front squats
powercleans
clean and jerk
powercleans
front squats
back squats
squat cleans
OH squats

rest 5 min

with 205# perform 2 reps every min on the min
of the same complex

its thursday

30 tire flips
25 k-bell swings
20 ring dips
15 ball slams
10 burpees
5 KTE
10 burpees
15 ball slams
20 ring dips
25 k-bell swings
30 tire flips

for time

20# wall ball shots
full extension jumping pull ups
21-21-21
rest 5 min
15-15-15
rest 3 min
9-9-9

active recovery

3k run
2k row
http://sportsmedicine.about.com/od/tipsandtricks/a/activerecovery.htm

wod #1
135# OH squats
DBL unders
15/30 3 rnds for time

wod#2
135# push press
25# ball slams
5/10 3 rnds for time

wod#3
body weight d-lift
GHD sit ups
15/15 3 rnds for time

wod#4
97# russian K-bell swings
300 mtr run
3 rnds for time

5 min time limit on all wods
Rest 5 min between wods

I’d be lost without it.

Adrenaline is a hormone produced by the adrenal gland in the body of many animals. When it is produced in the body it stimulates the heart-rate, dilates blood vessels and air passages, and has a number of more minor effects. Adrenaline is naturally produced in high-stress or physically exhilarating situations.
The term "fight or flight" is often used to characterize the circumstances under which adrenaline is released into the body. It is an early evolutionary adaptation to allow better coping with dangerous and unexpected situations. With dilated blood vessels and air passages, the body is able to pass more blood to the muscles and get more oxygen into the lungs in a timely manner, increasing physical performance for short bursts of time.

memorial day wod Trevor

300 Pull Ups
400 Push Ups
500 Sit Ups
600 Squats

Rules:
4 person team, only two go at a time.

active rest

5k run, zone 2

100 mtr sprints
every min on the min for 10 min

rest your body and work your mind

3 rnds for time
95# power snatch x 12
burpees x 12
chest to bar pull ups x 12
rest 5 min
row 500 mtrs

AM
100 dbl unders
100 abmat sit ups
75 "
75 "
50 "
50 "
25 "
25 "
for time
rest 5 min
10 wall ball shots
10 pull ups
10 ring dips
8 rnds for time with no broken sets
if you break a set on any exercise add 2 rnds for 10 rnds for time

PM
thai boxing

rest day (if you need it)

If you don't need it then you aren't working hard enough.

back squat
3-3-3

shoulder press
6-6-6

d-lift
9-9-9

post max loads

bjj

Impeccability begins with a single act that has to be
deliberate, precise and sustained. If that act is repeated long
enough, one acquires a sense of unbending intent which can be
applied to anything else. If that is accomplished the road is
clear. One thing will lead to another until the warrior realizes
his full potential. Carlos Casteneda

Are we too extreme in our fitness pursuits? Do we apply too much energy, attention, and dedication to something that the average person views as trivial? Reread the quote but this time consider what you really do in the gym and how it migrates into other areas of your life. The truth is that the gym, although it may appear this way, is not an end in its self but a means to an end. It is the laboratory where our mettle is tested daily (if it isn't then you should find a new gym). The gym is where we train our reaction to physical and emotional stress. The gym is a controlled environment where we are able to confront the unknown and prepare for it in a moment's notice. The gym is where we shed our superfluous layers of our persona and let the caged beast out to run free. The gym is our yard time, the freedom from the prisons we entertain daily. The gym is our canvass where we express ourselves, ultimately in pursuit of our magnum opus. The gym is our desolate proving grounds where we engage in the latest R & D on our willing minds and bodies. The gym is our playground that brings back the curious mobility of childhood. The gym is our church where we apply a steadfast dedication to effective ritual. The gym is where most of our battles are won or lost. The gym is the platform from where we stand to confront life's twists and turns and in so doing apply the same attitude and approach we've been cultivating. The gym is our heaven and our hell. It demands more of something we think we don't have but time and again proves us wrong, forever redefining our limitations and possibilities. It's always there, waiting in silence while we sleep. It follows us, living in our mind, and manifesting itself in our gate, in our speech, our attitude, our posture, and our sense of efficacy. What we learn in the gym we carry in our pockets. We take it to work. We take it home. We take it to school, to the park, to meetings, to interviews, to war, and to the grave in the form of our reputation. Although you can't see it, other people notice. We are the landscape.

Realizing our full potential is a daunting and lonely journey. Few people ever make the trip. The gym is the best and most fundamental medium to kick off such a lofty endeavor. Remember that impeccability begins with a singl act, done with deliberation and precision. The fundamental attributes found in victory are born the gym.

max rounds in 20 min:

bench press 80% body weight
run 400 mtrs

post rnds and reps

baker and able

135#
10 d-lifts
10 squat cleans
10 thrusters
10 hang cleans
10 front squats
10 push presses
10 sumo d-lift high pulls
for time
rest 5 min
95#
repeat
average the two times for score

rest your body and work your mind

Absence of occupation is not rest; a mind quite vacant is a mind distressed.

William Cowper

thai boxing, bjj

““To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on to the very last moment of our lives. Nobody is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.””

Carlos Castaneda

make up day or rest (only if you have to)

thai boxing, fma

or

25# d-bell lunges
do one renegade man maker every 10 lunges (5 rt 5 lft)
for a quarter mile
try not to stop or drop the d-bells

AM
max dbl unders in 3 min
rest 3 min
20# wall ball shots x 30
25# ball slams x 30
ring dips x 15
20
20
10
10
10
5
rest 3 min
50-35-20
back extensions
ghd sit ups

PM
bjj

active recuperation

5k trail run

a gift from 4800

AM
135# complex
1-2-3-4-5-6-7-8-9-10
pullups
2-4-6-8-10-12-14-16-18-20

do one complex and 2 pullups, 2 complex and 4pullups and so on up to ten and 20. no setting the bar down during a complex. only in between.

1 complex equals
1 deadlift
1 powerclean
1 front squat
1 push jerk
1 push press (can only drop bar from waist down, not above head)
*if you set the bar down during a complex add 10 burpees to the end of your workout for separate payment

PM
thai boxing

rest day

AM
30 double unders
20 95# thrusters
10 pull ups
3 rnds for time

PM
thai boxing
bjj

135# power snatch x 30 for time

rest 5 min

25# tabata ball slams

back in the saddle

185# clean and jerk x 30 for time

rest 5 min

10 chest to bar pull ups
20 clapping push ups
30 sit ups

3 rnds with 3 min rest in btwn

500 mtr row

5 rnds with 3 min rest in btwn

then

50 turkish get ups 26kg k-bell